Tuesday, September 20, 2011

Sweet and Sour Tofu Stir Fry


Stir frys are one of my favourite meals because they are so quick, simple, and versatile. They are filling without being too heavy, and a foolproof way to create a balanced meal of veggies, grains, and protein. This stir fry is made with tofu, but it could be substituted with chicken if that is your preference. If you've never prepared or tried tofu before then don't be intimidated! This technique of cooking it is very simple and results in a flavourful vegetarian main dish that even meat-eaters will enjoy!


Tofu marinade:
3 Tbsp. plum sauce
2 Tbsp. soy sauce
2 Tbsp. applesauce
1/2 398mL/14oz. can pineapple chunks in juice
2 green onions, finely chopped
1/2 slab firm tofu

Stir Fry:
3-4 cups vegetables - Use a combination of any of the following: broccoli, cauliflower, bell peppers, onions, peas, carrots, bok choy, cabbage, baby corn, mushrooms, bean sprouts. To save time you can by the packaged pre-cut bags of stir fry vegetables.
2 servings (about 2 cups) of noodles, rice, or cousous


First, prepare your tofu by draining the excess water from the package and cutting the slab in half. Cut the half slab into two even pieces and place on a folded paper town or a clean, dry dishcloth. Place another folded piece of paper town on top of the tofu and gently press down with your palms to squeeze our the excess water. Once the paper towel is wet, change to a new piece and repeat. Be careful not to crumble the tofu while doing this. Once most of the liquid has been squeezed out, cut the two pieces into four smaller pieces and set aside.

Prepare the marinade by stirring together the plum sauce, soy sauce, applesauce, green onions, and half the pineapple juice from the can in a sealable container or bowl. Add in the prepared tofu pieces and coat them with the marinade. Add in half of the pineapple chunks from the can and then cover with a lid or plastic wrap. Refrigerate overnight for the most flavour, or for at least 30 minutes.

After marinating, place the tofu pieces and the pineapple chunks on a baking sheet lined with aluminum foil. Reserve the marinade to use as a stir fry sauce. Turn your oven to broil and cook the tofu and pineapple for 7-8 minutes on one side, then carefully flip them and cook for another 7-8 minutes on the other side. The finished tofu should be lightly browned all over, crispy on the edges, and firm to the touch.
The tofu before cooking

After about 15 minutes under the broiler - all cooked!

While the tofu is cooking, prepare your stir fry by cooking your vegetables in a small amount of oil and water in a large skillet or wok over medium heat. Cook for 10-15 minutes, or until the vegetables are tender. When they are almost done, pour the reserved marinade into the skillet. Cook your your noodles, rice, or couscous according to the package directions and divide it evenly onto two plates. Top with the stir fry vegetables, the prepared tofu and pineapple chunks, and serve. Serves two.

*Recipe by Brooke McMillan

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